Walking: Benefits And Good Practices

Although not as popular as running, walking is also a great way to exercise and stay fit.

How do I start walking ?

Try to walk naturally, keeping in mind the following tips:

Good posture is essential to get the full benefits of walking:

Keep your head and spine straight.
Make sure you are not leaning forward or backward.
Look straight ahead, but occasionally look down for obstacles.
Keep your shoulders and arms relaxed and loose. Let them swing naturally, without forcing them

Walking: Aim for 15,000 steps a day

Walking is a simple and effective way to improve overall health. While the common goal for daily steps is 10,000, recent studies suggest that aiming for 15,000 steps can provide even greater health benefits.

Benefits of Walking 15,000 Steps Daily

1. Waistline Reduction: Regular walking can help reduce abdominal fat and contribute to a slimmer waistline.
2. Cholesterol Levels: Walking helps in lowering bad cholesterol (LDL) and increasing good cholesterol (HDL), promoting heart health.
3. Blood Pressure: Consistent walking can lead to lower blood pressure, reducing the risk of hypertension.
4. Blood Sugar Control: Walking helps in managing blood sugar levels, which is crucial for preventing and managing diabetes.

Why 15,000 Steps?

The widely promoted target of 10,000 steps per day is not based on scientific research but rather a marketing strategy from a Japanese pedometer company in the 1960s. Research cited by Consumer Reports indicates that aiming for 15,000 steps can offer more substantial health improvements. This higher target may significantly lower the risks of cardiovascular diseases, obesity, and metabolic syndrome.

How to Reach 15,000 Steps

1. Break It Down: Spread your steps throughout the day. Aim for around 2,000 steps per hour during waking hours.
2. Walk More: Take the stairs instead of the elevator, park further away from entrances, and take walking breaks at work.
3. Use Technology: Use a pedometer or a fitness tracker to monitor your steps and stay motivated.
4. Make It Social: Walk with friends or join a walking group to make the activity more enjoyable and consistent.

Pick up your walking pace

Another way to get more out of walking is to walk faster. Findings from a 2007 study on this topic show that a faster pace produces the same results as a higher number of steps. Try walking at a rate of 100 steps per minute, or just go as fast as you can.

Improving physical fitness

Walking regularly means walking daily, or at least a few times a week, for at least 30 minutes. Walking regularly, like other gentle, moderate, whole-body physical activities, can greatly improve your aerobic capacity and cardiorespiratory function. Plus, when you walk regularly, you reduce your risk of:Fracturing your leg or hand when you fall, because the bones are stronger.Injuring yourself because your joints have a better range of motion and your muscles are more flexible.

Opt for sloping routes

Don’t have time to walk as much as you’d like? Choose a path with some elevation change. When you increase the intensity of your walking by going up a steep hill, you get the same result in half the time.

Improved mental health

Walking, especially when you walk in good company and in a pleasant place, reduces depression and anxiety. Plus, walkers are often good sleepers.

Improved weight control

Walking is an effective way to manage your weight, balancing the calories you consume with those you burn through physical activity. Here’s how walking can help you control your weight and improve overall health:

Caloric Balance

1. Calories In vs. Calories Out: Weight management hinges on balancing the calories you eat with those you burn through activities. Walking regularly helps tilt this balance in favor of weight loss.
2. Caloric Burn: A 30-minute walk covers about 2.0 to 2.5 km and burns approximately 125 calories (520 kilojoules). While this might not seem significant on its own, consistency is key.

Long-Term Impact

1. Weekly Routine: Walking five days a week can burn over 32,000 calories annually. This caloric deficit equates to burning more than 5 kg of fat over the year, contributing significantly to weight loss.
2. Increased Benefits: Recent studies suggest that burning a minimum of 2,000 calories per week through walking—about 8 hours of walking—provides substantial health benefits and further supports weight management.

Practical Tips

1. Consistency: Aim for at least 30 minutes of walking, five days a week. Consistent effort yields the best results.
2. Intensity: While a steady pace is beneficial, incorporating brisk walking or intervals can increase caloric burn.
3. Variety: Add variety to your walking routes to keep the activity engaging and work different muscle groups.

Professional advice

If you plan to increase the intensity of your hikes or long walks, it’s wise to seek professional guidance. A physiotherapy professional can provide invaluable advice to help you achieve your goals safely and effectively. Here are some reasons why consulting a physiotherapist can benefit you:

1. Injury Prevention: Physiotherapists can assess your current physical condition and identify any weaknesses or imbalances that could lead to injuries. They can then provide targeted exercises to strengthen these areas, reducing your risk of injury.
2. Personalized Exercise Plans: Based on your goals and physical assessment, a physiotherapist can design a customized exercise program to enhance your endurance, strength, and flexibility. This tailored approach ensures that you’re working efficiently towards your objectives.
3. Technique Improvement: Proper walking and hiking techniques are crucial for avoiding strain and maximizing efficiency. A physiotherapist can teach you the correct posture, gait, and movement patterns, helping you to walk longer and more intensely without unnecessary fatigue.
4. Progress Monitoring: Regular check-ins with a physiotherapist allow you to track your progress and make necessary adjustments to your routine. This continuous support helps you stay on track and keeps you motivated.
5. Pain Management: If you experience any discomfort or pain during your hikes, a physiotherapist can provide treatments and strategies to manage and alleviate these issues, ensuring that you can continue your activities without setbacks.

By working with a physiotherapy professional, you can embark on your intensified walking or hiking journey with confidence, knowing that you have expert support to guide you every step of the way.